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How to Improve Eyesight through Diet

Eating foods that are good for your eyes is also good for the rest of your body. Learn the list of recommendations to improve your eyesight and your overall health.


  • Step 1: Choose fish Eat fatty fish, such as tuna, sardines, salmon, and cod. They include DHA, which gives structural support to cell membranes and essential omega-3 fatty acids. Grains are also a good source of omega-3 fatty acids.
  • TIP: Broil or poach the fish or cook it in olive oil to avoid adding unhealthy saturated fats.
  • Step 2: Add green leafy vegetables Eat green leafy vegetables, like spinach and kale, which may protect your eyes from sun damage and blue light.
  • Step 3: Avoid sugary foods Avoid foods high in sugar. Eating a high-sugar diet increases your risk for diabetes and bad circulation, which can lead to cataracts and glaucoma.
  • Step 4: Eat foods high in sulfur Eat food high in sulfur to protect the eye's lenses.
  • TIP: High-sulfur foods include eggs, onions, and garlic.
  • Step 5: Drink red wine Drink red wine. It contains many nutrients that help your eyes as well as your heart, but remember to drink in moderation. One glass a day is all it takes.
  • FACT: The retina has 130 million light-sensitive cells.

You Will Need

  • Fish
  • Grains
  • Green leafy vegetables
  • Yellow vegetables
  • Blueberries
  • Grapes
  • Eggs
  • Onions
  • Garlic
  • Red wine
  • Virgin olive oil (optional)

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